Kuthatha isikhathi esingakanani ukugaya ukudla? Konke Ngokugaya

-Delile

• Kuthatha isikhathi esingakanani ukugaya ukudla
• Kwenzekani ngesikhathi sokugaya
• Izinkinga ezingenzeka zokugaya
• Amathiphu wokugaya okungcono
• Yidla imifino ethe xaxa, izithelo nezinhlamvu ezigcwele
• Nciphisa inyama ebomvu nokudla okwenziwe ngomshini
• Faka ama-probiotic ekudleni kwakho
• Vivinya umzimba nsuku zonke
• Lala kakhulu
• Lawula ukucindezeleka
• Ukuthatha
• Ama-Bitters e-DIY okusiza ukugaya

Kuthatha isikhathi esingakanani ukugaya ukudla

Ngokuvamile, ukudla kuthatha amahora angama-24 kuye kwangu-72 ukuhamba kumgudu wakho wokugaya ukudla. Isikhathi esiqondile sincike enanini nasezinhlotsheni zokudla okudlile.

Izinga futhi lincike ezintweni ezifana nobulili bakho, imetabolism, nokuthi ngabe unezinkinga zokugaya ukudla ezinganciphisa noma zisheshise inqubo.

Ekuqaleni, ukudla kuhamba ngokushesha ngohlelo lwakho lokugaya ukudla. Kungakapheli amahora ayisithupha kuya kwayisishiyagalombili, ukudla sekuhambise isisu sakho, amathumbu amancane, namathumbu amakhulu.

Uma ususemathunjini akho amakhulu, okuqukethwe okugayiwe kancane ekudleni kwakho kungahlala isikhathi esingaphezu kosuku ngenkathi kwephuke kakhulu.

Lokhu kufaka okulandelayo: ukukhipha isisu (amahora amabili kuya kwangu-5), ukuhamba okuncane kwamathumbu (amahora amabili kuya kwayisithupha), ukuhamba kwamakholoni (amahora ayi-10 kuye kwangama-59), nokuhamba okuphelele kwamathumbu (amahora ayi-10 kuye kwangama-73).

Izinga lokugayeka kokudla kwakho nalo lisuselwa kulokho okudlile. Inyama nenhlanzi kungathatha isikhathi esingafinyelela ezinsukwini ezimbili ukugaya ngokuphelele. Amaprotheni namafutha akuqukethe kuyizinhlayiya eziyinkimbinkimbi ezithatha isikhathi eside ukuze umzimba wakho uhlukane.

Ngokuphambene, izithelo nemifino, enefayibha ephezulu, ingahamba ohlelweni lwakho esikhathini esingaphansi kosuku. Eqinisweni, lokhu kudla okuphezulu kwe-fiber kusiza ithrekhi yakho yokugaya ukudla isebenze kahle kakhulu ngokujwayelekile.

Okushesha ukugayeka kuyacutshungulwa, ukudla okungenamsoco okungenamsoco okufana namaswidi. Umzimba wakho uzidabula phakathi nezikhathi zamahora, ushiye ngokushesha ulambile futhi.

Kwenzekani ngesikhathi sokugaya

Ukugayeka kwenqubo inqubo umzimba wakho odiliza ngayo ukudla futhi ikhiphe izakhamzimba umzimba odinga ukuzisebenzisa. Noma yini esele ingumkhiqizo odoti, osuswa ngumzimba wakho.

Uhlelo lwakho lokugaya ukudla lwakhiwe izingxenye eziyisihlanu eziyinhloko:

• umlomo
• ingono
• isisu
• amathumbu amancane
• amathumbu amakhulu

Nakhu okwenzekayo lapho ugaya ukudla:

Njengoba uhlafuna, izindlala ezisemlonyeni wakho zikhulula amathe.Lolu ketshezi lokugaya luqukethe ama-enzyme adiliza isitashi ekudleni kwakho. Umphumela uba isisindo se-mushy esibizwa nge-bolus okulula ukusigwinya.

Uma ugwinya, ukudla kwehlisa isisu sakho - ipayipi elixhumanisa umlomo wakho nesisu sakho. Isango elinemisipha elibizwa ngokuthi i-lower esophageal sphincter liyavula ukuvumela ukudla kungene esiswini sakho.

I-acid esiswini sakho ikudiliza ngokwengeziwe ukudla. Lokhu kukhiqiza ingxube ye-mushy yamajusi esiswini kanye nokudla okugayiwe kancane, okubizwa nge-chyme. Le ngxube idlulela emathunjini akho amancane.

Emathunjini akho amancane, amanyikwe kanye nesibindi kufaka isandla amajusi abo wokugaya ingxube.

Amajusi epancreatic adiliza ama-carbohydrate, amafutha, namaprotheni. Ukupheka okuvela enyameni yakho kuncibilikisa amafutha. Amavithamini, ezinye izakhi zomzimba, namanzi kuhamba ezindongeni zamathumbu akho amancane kungena egazini lakho. Ingxenye engagayiwe esele iqhubekela emathunjini akho amakhulu.

Amathumbu amakhulu amunca noma imaphi amanzi asele nezakhi ezisalele ekudleni. Okunye kuba yimfucumfucu eqinile, ebizwa ngokuthi indle.

Izindwangu zakho zigcina indle uze ulungele ukunyakaza amathumbu.

Izinkinga ezingenzeka zokugaya

Izimo ezithile zingaphazamisa ukugaya futhi zikushiye nemiphumela emibi ethile efana nesilungulela, igesi, ukuqunjelwa, noma isifo sohudo. Nazi ezimbalwa:

• I-Acid reflux yenzeka lapho i-sphincter engezansi esophageal iba buthakathaka. Lokhu kuvumela i-asidi ukuthi ibuyele emuva esiswini sakho iye esiswini sakho. Uphawu oluyinhloko yisilungulela.
• Isifo seCeliac sibandakanya amasosha akho omzimba ahlasele futhi alimaze amathumbu akho lapho udla i-gluten.
• Ukuqunjelwa ukunyakaza kwamathumbu okuncane kunokujwayelekile. Uma uya, isitulo siqinile futhi kunzima ukusidlula. Ukuqunjelwa kubangela izimpawu ezifana nokuqunjelwa nobuhlungu besisu.
• I-Diverticulosis idala izikhwama ezincane emathunjini akho. I-Diverticulosis uqobo ayizibangeli izimpawu, kepha uma indle ibambeka ezikhwameni, ukuvuvukala nokutheleleka kungenzeka. Lesi senzakalo saziwa ngokuthi yi-diverticulitis, futhi izimpawu zifaka phakathi ubuhlungu besisu, izitulo ezixegayo, futhi kwesinye isikhathi nomkhuhlane.
• Isifo samathumbu esivuthayo sihlanganisa isifo sikaCrohn nesifo sezilonda emathunjini. Lezi zimo ziveza ukuvuvukala okungapheli emathunjini akho okungaholela ezilondeni, ebuhlungwini, kuhudo olunegazi, ekunciphiseni isisindo, kokungondleki kahle, futhi kwandise ingozi yomuntu yokuba nomdlavuza wamathumbu.
• I-irritable bowel syndrome ibangela izimpawu ezingakhululekile ezifana negesi, isifo sohudo, nokuqunjelwa, kodwa ayiboshelwe kumdlavuza noma kwezinye izifo ezinzima zokugaya ukudla.
• Ukungabekezelelani kwe-Lactose kusho ukuthi umzimba wakho awunayo i-enzyme edingekayo yokwehlisa ushukela emikhiqizweni yobisi. Uma udla ubisi, uthola izimpawu ezifana nokuqunjelwa, igesi kanye nohudo.

Amathiphu wokugaya okungcono

Ukugcina ukudla kuhamba kahle ngohlelo lwakho lokugaya ukudla futhi uvimbele izingqinamba ezifana nohudo nokuqunjelwa, zama lawa macebiso:

Yidla imifino ethe xaxa, izithelo nezinhlamvu ezigcwele

Imifino, izithelo, nezinhlamvu eziphelele konke kuyimithombo ecebile ye-fiber. I-Fiber isiza ukudla ukuthi kudlule ohlelweni lwakho lokugaya ukudla kalula futhi ngokuphelele.

Nciphisa inyama ebomvu nokudla okwenziwe ngomshini

ukukhombisa inyama ebomvu ikhiqiza amakhemikhali axhumene nesifo senhliziyo.

Faka ama-probiotic ekudleni kwakho

Lawa mabhaktheriya awusizo asiza ukugcwala izimbungulu eziyingozi emkhakheni wakho wokugaya ukudla. Uzobathola ekudleni okufana neyogathi ne-kefir, nakuma-supplements.

Vivinya umzimba nsuku zonke

Ukuhambisa umzimba wakho kugcina umgudu wakho wokugaya uhamba, futhi. Ukuhambahamba emuva kokudla kungavimbela igesi nokuqunjelwa. Ukuzivocavoca futhi kugcina isisindo sakho sibheke, okwehlisa ingozi yomdlavuza othile nezinye izifo zohlelo lokugaya ukudla.

Lala kakhulu

Ukuntuleka kokulala kuxhumene nokukhuluphala, okungaba nomthelela ezinkingeni ngohlelo lwakho lokugaya ukudla.

Lawula ukucindezeleka

Ukucindezelwa okweqile kungazenza zibe zimbi izimo zokugaya ukudla okufana nokushiswa yinhliziyo nesifo samathumbu esicasulayo. Izindlela zokudambisa izingcindezi njengokuzindla ne-yoga zingasiza ukwehlisa ingqondo yakho.

Ukuthatha

Ungahle ungacabangi kakhulu ngohlelo lwakho lokugaya ukudla nsuku zonke. Noma kunjalo uzokwazi ukuthi ayisebenzi kahle ngezimpawu ezingakhululekile ezifana negesi, ukuqunjelwa, ukuqunjelwa, nohudo.

Bukela lokho okudlayo futhi uhlale usebenza ukuze ugcine umgudu wakho wokugaya uhamba ngokushelela futhi uzizwe ungcono kakhulu.

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